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    <author>
        <name>Biogena USA</name>
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    <title>Blog/Atom feed</title>
    <id>https://biogena-usa.com/knowledge?sRss=1</id>
    <updated>2026-04-25T11:22:50+02:00</updated>
    
        <entry>
            <title type="text">The importance of biotin for skin and hair</title>
            <id>https://biogena-usa.com/biotin</id>
            <link href="https://biogena-usa.com/biotin"/>
            <summary type="html">
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                                            When it comes to nutritional care, there is no way around this specific water-soluble vitamin. But what exactly makes biotin so important? Read more!
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                  Beauty has many faces. Nevertheless, we all feel drawn to radiant skin and glossy hair. The phrase “true beauty comes from within” has long been a part of everyday parlance. It may appear somewhat glib at first glance, but there is more to this saying than you might think: where topical applications such as creams, masks &amp;amp; co. reach their limits, vital substances provide essential care from within. For example, carefully selected vitamins and minerals can help improve the structure of our skin and hair. Targeted use of internal nutritional supplements helps us to maintain our vitality and beauty for as long as possible. This is where biotin, the well-known beauty nutrient, comes into play.  
 What does biotin do? 
 Vitamin B 7 , vitamin H, the beauty vitamin – biotin has many names. Whichever name you prefer, the water-soluble B-vitamin is one thing: essential, that is to say, vital for the human body. As an indispensable constituent part of enzymes (coenzyme), it is involved in many cellular metabolic processes – not least in the metabolism of macronutrients (proteins, fats and carbohydrates). It also supports the body’s energy metabolism and promotes the normal functioning of the nervous system and the psyche. If you happen to come across vitamin B 7 &amp;nbsp;on the internet or in the press, it is usually in the context of beauty, because it helps to preserve healthy skin tissue structures and makes a valuable contribution to maintaining beautiful hair. 
 Where is biotin found? 
 It is present – if often only in low concentrations – in many foods; a healthy, balanced diet is essential. Raw eggs are considered to be particularly rich in biotin, but only the yolks. Avidin, which is present in raw egg whites, is a real biotin thief. It can interfere with biotin uptake by bonding with the vitamin to form a complex that cannot be absorbed by our intestinal cells. In practice, complex binding plays only a minor role because avidin is destroyed at temperatures above 100 °C. Yeast and offal also have a high biotin content. Good plant-based sources include nuts, lentils, oatmeal and unpolished rice. By the way, our intestinal flora can also produce small amounts of biotin – in addition to low concentrations of vitamin K, vitamin B 1 &amp;nbsp;and vitamin B 2 . 
 &amp;nbsp; 
 Who needs extra biotin? 
 The German Society for Nutrition recommends a daily dose of 30-60 micrograms of biotin for adults and adolescents aged 15 years and older. This is only an estimate, as it is not known how much biotin our body really needs. As a rule, a balanced diet covers all of our biotin requirements – but certain factors, such as regular alcohol consumption and a restrictive diet, can increase the amount we need. For more detailed information, you can have your biotin levels measured by a laboratory. 
 Which type of biotin is best for strong nails and hair? 
 For the best biotin care from within, combination products containing vital substances that work together with biotin are ideal. For example, zinc has a positive effect on maintaining healthy nails, while vitamin C helps to support normal collagen formation in the skin. 
 When should a supplement be taken? 
 Biotin can be taken at any time of the day, but biotin capsules are best taken before or during meals. 
 How long should biotin be taken for? 
 No negative consequences of long-term biotin supplementation have been reported to date. The best way to determine whether and for how long biotin supplements should be taken is to have your biotin levels measured. 
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                            <updated>2023-01-15T00:00:00+01:00</updated>
                    </entry>

    
    
        <entry>
            <title type="text">How to Boost your Immune System naturally</title>
            <id>https://biogena-usa.com/knowledge/immune-system-booster</id>
            <link href="https://biogena-usa.com/knowledge/immune-system-booster"/>
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                                            These days it’s incredibly important to make sure your immune system is fit and ready! We’ve gathered some vital health, lifestyle and micronutrient tips to support you in the doing the best you can for your body’s natural shield. With the following tips and the right micronut...
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                  Six ways to kickstart your immune system**  
 1. Dietary tweaks 
 Make sure your diet is nutritious, regional, and seasonal. Choose fresh, seasonal food that is grown in your region (preferably outdoors), to treat your body to a generous helping of vital vitamins and minerals. 
 2. Take time for yourself. 
 Stress is a massive burden on the immune system. While it&#039;s easy to take a quick time-out during the summer months - go for a walk, do yoga on the beach, or participate in another relaxing activity — we tend to lapse right back into the old familiar grind once autumn approaches. Be kind to yourself and make time to relax and unwind. 
 3. Go outside. 
 Stubborn couch potatoes will probably argue that leaving the house during the damp and cold season will make you more likely to catch a bug, but it’s actually the other way around! Getting outside not only reduces stress, but it also stimulates the cardiovascular system and promotes better blood circulation. It improves your mood and promotes healthy sleep, too – all elements that are conducive to a healthy immune system. So seize the day and head outdoors! 
 4. Wash your hands often and thoroughly. 
 Bacteria are most frequently transferred via our hands. Grips and handles on public transport, ATM machines, shaking hands – these are all potential sources of contagion. And, by touching our face (which we do, on average, every four minutes), we make it easier for bacteria to attack us. If you can, try to keep your hands off your face and wash them frequently and thoroughly. 
 5. Say no to dry air. 
 Heated indoor air dries out the mucous membranes of the respiratory tract, making your body an ideal habitat for viruses and other pathogens. That said, health professionals do not recommend electric humidifiers because of the potential for pathogen colonization. As an alternative, invest in some houseplants and place an uncovered bowl of water (a clay pot is ideal; change the water regularly) on the heater to increase ambient humidity naturally. 
 6. Boost your defenses with immunoactive nutrients. 
 By taking the right micronutrients — such as zinc, and vitamins C and D—you are supporting your immune system and making a valuable contribution to your body’s own defenses. 
 &amp;nbsp; 
  The Naturopathic Physician, Educator, Medical Researcher and Presenter, Dr Ellie Wright, talks to us about efficient ways to build up a robust immune system with botanicals and nutrients to protect us against viral attacks.  
  Innate vs adaptive defense?  
 A healthy immune system is made up of both innate and adaptive responses. Both of them have a built-in defense mechanism against viruses. NK (natural killer) cells are part of the innate system, and they are significant players in the recognition and elimination of viruses and bacteria. The adaptive immune system, however, is composed of specialized, systemic cells and processes that eliminate pathogens by preventing their growth. 
  Nutrients as support   
 Let&#039;s start with the vitamins - Vitamin C supports both the innate and the adaptive immune system and has a pleiotropic effect on those subsystems. Vitamin D protects against respiratory viruses. Other nutrients that work well for your immune system are zinc, quercetin (a flavonoid found in gingko, onions, green tea etc.) or berberine (found in oregano or grape). Also - curcumin, saffron and resveratrol (found in berries etc.) are known to have lots of antiviral properties.** 
  Watch for more informations in the following webinar with Dr. Ellie Wright!   
    
  Here is an overview of the most important immunoactive substances:  
 
 
  Immunoactive micronutrient  Facts  
 
 Vitamin C 
 
 A plentiful supply of Vitamin C not only supports your immune system, but it also helps to reduce fatigue. Vitamin C is the perfect solution to boost energy and immunity during the dark and gloomy winter months. 
 
 
 
 Vitamin D 
 
 Between October and March, because of the change in the sun’s aspect, we do not absorb as much Vitamin D through our skin. Additionally, if you have a suntan, your skin stops absorbing Vitamin D from the sun. Because of this, our bodies must rely on supplements and the food we eat for our daily dose of Vitamin D.&amp;nbsp; 
 
 
 
 Vitamin A 
 
 Vitamin A supports the mucous membranes from the inside. These include those found in the nose and throat. Healthy mucous membranes are an essential protective shield against environmental pathogens. 
 
 
 
 Zinc 
 Zinc is one of the best-known immune nutrients, and at the same time part of one of the most important systems that protects us against oxidative stress at a cellular level. 
 
 
 Selenium 
 
 Selenium supports normal immune system function, and it also helps protect our cells against oxidative stress. 
 
 
 
 Iron 
 
 Iron is a trace element that contributes to normal immune system function. Adequate iron levels are critical for sustained energy and resistance to stress throughout the day.&amp;nbsp; 
 
 
 
 
 **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 
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                            <updated>2022-10-24T00:30:00+02:00</updated>
                    </entry>

    
    
        <entry>
            <title type="text">Vitamin D – the underestimated “sun vitamin”</title>
            <id>https://biogena-usa.com/vitamin-d</id>
            <link href="https://biogena-usa.com/vitamin-d"/>
            <summary type="html">
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                                            As we all know, life without sun is impossible. We need it to produce the all-important vitamin D, which is therefore often referred to as the “sun vitamin”. Vitamin D is necessary for many processes in the body. Unfortunately, due to our 21st-century lifestyle, vitamin D synt...
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                  Without sun, life is not possible. This applies to plants and animals – as well as to humans. We need sunlight to produce the important vitamin D, which is therefore often referred to as the “sun vitamin”. Vitamin D is necessary for many processes in the body (e.g. for maintaining normal bones, teeth, and muscles). Because of our 21st century lifestyle, vitamin D synthesis has become difficult for large parts of the population. Read on to find out what the “sun vitamin” is and how it is produced in our bodies.  
  Far-reaching influence of the sun  
 Vitamin D plays a key role in the human body because it is responsible for countless tasks. For example, it ensures that the intestines can absorb calcium and phosphorus from food. It is also involved in the maintenance of muscles, bones, and teeth and supports the function of the immune system. It is also known that vitamin D receptors are present in almost all organs and tissues; this has a far-reaching influence on the metabolic processes in the intestines, brain, heart, pancreas, skin, and lymphocytes.** 
  Ensuring an adequate supply – easier said than done  
 Some 80–90% of our vitamin D requirement can be met by the body itself with the help of sunlight – but only if the right conditions are fulfilled. North of the 42nd parallel, we are not able to make vitamin D during the winter months. This is because the synthesis of vitamin D in the skin is strongly dependent on the UV-B index, which only reaches the required value of more than 3 – equivalent to UV-B radiation of 290–315 nm – when the sun is at the right position or angle. 
   A simple rule of thumb:  If your shadow is longer than you, vitamin D synthesis is not possible.  
 Vitamin D can also be ingested via food. However, various European nutrition societies agree that it is difficult to obtain an adequate supply from normal dietary sources. This is also stated in the Austrian nutrition report. Liver and high-fat fish (e.g. salmon and herring) contain higher concentrations of vitamin D but are rarely on the menu. Egg yolk, milk, and dairy products, on the other hand, have lower quantities. Without sufficient exposure to sunlight – in winter or when spending long periods of time indoors – nutrition in combination with sunlight is not sufficient to reach the reference value of at least 800 IU (international units) specified by the German Society for Nutrition (Deutsche Gesellschaft für Ernährung, DGE). Taking vitamin D supplements is therefore recommended. 
  The groups of people who should pay particular attention to their vitamin D levels include:**  
 
  pregnant women &amp;amp; nursing mothers  
  infants, children &amp;amp; young people  
  older people  
  shift workers  
  dark-skinned people &amp;nbsp; 
  smokers  
  people who keep themselves covered up &amp;nbsp; 
 
  
    
  The three basics of vitamin D supply**  
 Finally, we would like to give you three facts that you can use to ensure a stable vitamin D level in all life situations: 
 
 The body can use sunlight to produce Vitamin D itself. Sufficient UV-B radiation must therefore be ensured. A tip from the editorial team: Most weather apps also provide information about the current UV index. 
 Vitamin D can be absorbed from food – but it is difficult to obtain the recommended daily intake of 800 IU in this way. 
 In order to cover daily needs and prevent depleted vitamin D stores, the Nutrition Society recommends taking vitamin D supplements. 
 
 &amp;nbsp; 
 **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 
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                            <updated>2022-09-13T00:00:00+02:00</updated>
                    </entry>

    
    
        <entry>
            <title type="text">10 tips for parents on how to keep their kids’ immunity strong</title>
            <id>https://biogena-usa.com/10-tips</id>
            <link href="https://biogena-usa.com/10-tips"/>
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                                            Parents often battle with their children&#039;s pickiness when it comes to food. Nutrition, in turn, is such an essential part of supporting a child&#039;s immune system. Read here to find what our 10 top tips for parents are when boosting and supporting their children&#039;s immune system.
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                    1) Drink plenty of fluids!    &amp;nbsp;    
  A healthy and balanced diet starts with the proper amount of fluids. For children, the recommended amount is around 1.5 to 2.5 litres per day. Water, diluted fruit juice and unsweetened herbal tea should make up the bulk of this. Sugary drinks, soda, or drinks containing caffeine should only be allowed on special occasions. In addition to drinks, fruit and vegetables can also help keep the body hydrated during the day.  
    2) Don    ’  t forget your veggies!    
  The American Academy of Pediatrics recommends a daily intake of 3 to 5 portions of vegetables and 2 to 4 servings of fruit. A mixture of raw, steamed and boiled vegetables is ideal.  
    3) Be a dairy princess (or prince)    
  Dairy products such as yoghurt, milk and cottage cheese are essential sources of calcium and therefore an indispensable part of a child  ’  s diet. Calcium is needed to maintain healthy teeth and bones. It also supports muscle function and influences cell division.  
    4) Breakfast of champions    
  Breakfast is the most important meal of the day. Especially children need to boost their energy levels in the morning to get their day off to a good start. Try granola with yoghurt and fruit, this is easy to prepare and leaves plenty of scope for creativity   –   perfect for children! Hot oatmeal with fruit or wholemeal bread with cheese and vegetables are also great options for a healthy breakfast.  
    5) Something Fishy Omega-3 fatty acids    
  Fish should be on the menu at least once a week. Coldwater fish (sardines, char and similar) are rich in healthy omega-3 fatty acids and are essential for children. The fatty acid docosahexaenoic acid (DHA) helps maintain normal brain function. It also promotes good vision. If you prefer to take omega-3 in the form of oils, you can choose from rapeseed, linseed and walnut oil.  
    7) Junk Food...    
  Sweets, chips and other snack foods should be the exception, not the rule (no more than twice a week). Children should be taught to take a conscious and responsible approach to sweets and fast food from an early age. Everything in moderation!  
    8) Lead by example    
  It is important not to force your child to eat but to establish clear rules and boundaries. It can be helpful to set fixed mealtimes that everyone in the family is expected to stick to. Also, consider that children  ’  s tastes may change, so keep going back to the foods your child didn  ’  t like before - you never know, they might have changed their mind!  &amp;nbsp;  
  Super important: remember to schedule plenty of time for meals into your day, and make sure you all get enough family time!  
    9) Be creative!    
  Having a child who refuses to eat their lunch or dinner can drive parents nuts. How will you ever persuade them to start eating properly? One solution is to get them involved in food preparation. Give your child small jobs to do in the kitchen. This gives them a chance to see how their food is made. Decorating a meal to make it look fun and pretty can also help stimulate their appetite.  
    10) Get enough sleep    
  Good and restful sleep is vital for children, especially toddlers and those of school-going age. Children replenish their energy stores and process the events of the day while they sleep.  
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                            <updated>2021-07-26T00:00:00+02:00</updated>
                    </entry>

    
    
        <entry>
            <title type="text">Going Vegan</title>
            <id>https://biogena-usa.com/veganism</id>
            <link href="https://biogena-usa.com/veganism"/>
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                                            Is veganism just a trend, or does it truly offer a revolution in the way we nourish our bodies? What are the health benefits? Are there any nutritional challenges that come with it? In this article, we shed light on the myths about veganism, providing you with key facts about ...
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                 Many nutritional trends have come and gone, but vegan nutrition shows strong upward momentum: more and more people are going vegan, and the food industry is responding. Recent years have seen rapid adoption of vegan diets and more meat-free products making their way onto shelves. Veganism was the top consumer trend in 2018, beating out fermented foods as well as CBD-containing foods and beverages. This shift has been driven mostly by millennials, with a quarter of American 25-to-34-yearolds identifying as vegans or vegetarians. Myths that circulate around vegan nutrition claim that nutrient requirements can never be met with a purely plant-based diet. Is this just a prejudice or is there a spark of truth to it? 
 Vegans are thinner, have healthier hearts, and live longer** 
 Scientific literature abounds with opinions about the optimal diet. A vegan diet excludes red meat, poultry, fish, shellfish, eggs, honey, dairy, and all other animal by-products. The most common vegan foods are vegetables, fruits, beans and lentils, nuts and seeds, seitan, tempeh, and tofu. The Adventist Health Study 2 and the EPIC-Oxford Study are the two most important and largest studies ever conducted with vegan people. They show impressive results: vegans tend to be thinner and have lower cholesterol and blood pressure values. Compared to those on mixed diets, vegans also show overall better cardiovascular health, resulting in a significantly higher life expectancy.** 
 Plant-based diets are overall richer in nutrients** 
 Due to its higher content of fiber and richness in nutrients, the plant-based diet is associated with many health benefits. Fiber, which consists of non-digestible carbohydrates found exclusively in plants, improves digestion by stimulating peristalsis. Higher amounts of folic acid; vitamins A, C and E, potassium, magnesium, many phytochemicals, polyphenols and antioxidants can explain the positive effects of a purely plant-based diet. The vegan diet also tends to contain less saturated fat and cholesterol and at the same time more health-promoting unsaturated fatty acids.** 
 Vitamin B12, the most critical nutrient in a vegan diet** 
 A carefully thought-out vegan diet provides almost every nutrient needed for optimal health. Still, bottlenecks in nutrient supply can occur. Anyone who decides on a strict or purely plant-based diet should pay attention to a very specific vitamin: vitamin B12. Vitamin B12 is a water-soluble vitamin only found in significant amounts in animal foods; plant foods do not contain vitamin B12. Vitamin B12 is important for our physical and mental performance and also contributes to energy and neurotransmitter metabolism, DNA synthesis, and cell division and supports psyche and mood.** 
 Omega-3 fatty acids for heart health and mental performance** 
 Next to vitamin B12, the nutrients most likely to be undersupplied in a vegan diet are omega-3 fatty acids. Eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA) are counted among the health-promoting omega-3 fatty acids. Omega-3 fatty acids play an important role in the cardiovascular system and improve microcirculation and eye function. They can positively influence the behavior and cognitive abilities due to their neuroprotective effects. Supplementation is associated with increased attention and learning ability and a generally improved mood profile due to increased vitality.** 
 The vitamin everyone should pay attention to, no matter what diet** 
 Vitamin D is truly a power substance in the body. It supports the function of the immune system, is involved in the maintenance of muscles, bones and teeth, and helps to regulate mood. Between 40 and 60% of the American population have lower-than-desirable levels of Vitamin D. This is not really a matter of diet, as the vitamin D requirement cannot be covered by food alone. Self-synthesis through sunlight contributes the largest share (80 to 90%) to the body’s supply. Since vitamin D plays an extensive role in the body and many people don’t spend enough time outdoors, it should be given special attention, no matter what diet.** 
 A regular, balanced basic supply of micronutrients closes possible nutrient gaps** 
 In some cases, the iron and zinc status of vegans may also be of concern. Unless vegans regularly consume foods that are fortified with nutrients, they should consider taking appropriate supplements. The good news is that there are vegan solutions for this daily micronutrient supply. A regular, balanced basic supply of micronutrients helps prevent deficiencies and supports the body’s own regulatory mechanisms and metabolic processes.** 
 Non-vegan substances can be hiding in supplements 
 If you are already vegan or vegetarian, there’s a good chance it’s because you care: about animals, the environment, your health. You carefully read ingredients and stay clear of animal products and by-products. However, you might be surprised that you can still find animal ingredients lurking in your supplements! Some of these are animal-derived while others can have mixed animal and plant origin. A lot of food additives are also potentially non-vegan. Additives such as glycerin are often made from animals, and even nutrients like vitamin D, omega-3 fatty acids and enzymes can be of animal origin. It is essential to know where each ingredient of your supplements comes from and to research supplements using the &quot;Premium Quality Principle.&quot; This way, you can be absolutely certain about the ingredients of your product of choice. 
 Biogena’s Premium Quality Principle 
 At Biogena, premium substances and clean labeling mean more than the usual “free from.” Our Premium Quality Principle stands for strict avoidance of unnecessary additives such as artificial colorants, flavorings, coating agents, or separating agents. 
 More than just clean labelling – high bioavailability and good tolerability 
 The term “clean labeling” has yet to be standardized worldwide. In general, it is used to advertise food products by stating that they do not contain certain ingredients. Eye-catching claims such as “free from” and “with no added,” placed prominently on the labels, refer to either a single ingredient, e.g. sugar, or a group of ingredients, such as preservatives. But cleverly marketed products can still be full of unhealthy and non-vegan additives. At Biogena, they are backed by an underlying philosophy with the full commitment of the entire company. Biogena’s Premium Quality Principle is much more than just a marketing strategy. It is about the consistent elimination of unnecessary additives as a key quality criterion, resulting in a high degree of bioavailability and at the same time good tolerability, even for people who are highly sensitive. 
 Transparency, honesty and responsibility 
 Using clean labeling as a selling point is easy. But it takes a comprehensive and responsible effort to fully implement the &quot;Premium Quality Principle.&quot; We at Biogena value and live transparency, honesty, and responsibility, and all our products are made with your well-being and the health of the planet in mind. We do our best to practice sustainability in everything we do. Good health for the people – while caring for our beautiful blue planet. 
  **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.  
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                            <updated>2021-06-30T17:41:00+02:00</updated>
                    </entry>

    
    
        <entry>
            <title type="text">Gut Feelings: The Mind-Gut Connection</title>
            <id>https://biogena-usa.com/mind-gut-connection</id>
            <link href="https://biogena-usa.com/mind-gut-connection"/>
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                                            Our intestines tell us a lot about our well-being. Nearly everyone has experienced problems of the gastro-intestinal tract at some time or other, like feelings of irritation, listlessness, sluggishness, loss of appetite, or nausea. Most of the time, these feelings are explaine...
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                 The gut: your second brain 
 Should you listen to your gut? Scientists say yes. Many experts now refer to the intestines as the second brain – with good reason. In addition to its main task, digesting food components, your gut also influences your mental state by producing hormones. The intestines are in constant contact with the brain’s emotional control center via what is known as the gut-brain axis. Changes in the intestines can therefore have an influence on our emotional state. This goes both ways: our mood can also have an effect on intestinal activity. However, the flow of information from the brain to the intestine only accounts for an estimated 10% of the communication between the two organs. The other 90% flows in the opposite direction – from the gut to the brain. 
 The gut as the seat of happiness 
 The intestines produce important chemical messengers called neurotransmitters. These transmit signals from one neuron to the next, which in turn regulates our mood. In addition to dopamine, which boosts motivation, and gamma amino butyric acid (GABA), which has a calming effect, these include the “happiness hormone” serotonin, 95% of which is produced in the intestines. More specifically, certain cells of the intestinal mucosa first convert the amino acid L-tryptophan into the amino acid 5-hydroxytryptophan (5- HTP), which is then converted into serotonin. Serotonin plays a major role in stress tolerance. Sufficiently high levels have a positive effect on motivation and mood. Interestingly enough, serotonin not only plays a part in promoting happiness, it also stimulates the muscles of the intestines and thus ensures healthy digestion. Hormones are part of a highly complex system where the tiniest details are precisely coordinated. Imbalances in this system can lead to a number of consequences for both our digestives systems and our emotions. 
 “I have a gut feeling about this” 
 ... or “I just can’t stomach it” – idioms such as these are firmly embedded in the way we speak; they testify to the close connection between the intestines and the brain’s emotional control center. Our intestines have a much stronger influence on our mood than previously assumed. The intestine is in fact extremely well connected. More than 100 million neurons are in intense communication with the intestinal bacteria – there is a lot of networking going on. These neurons branch off into neural connections that link them to the regions of the brain responsible for our emotions. All this goes to show just how important the intestine is for both our physical and mental health. 
 Stress – bad news for good gut bacteria 
 Our emotional state has a substantial influence on intestinal activity. The intestinal bacteria respond to anger, negative stress, psychological pressure and intense strain by gradually eliminating useful species. This creates an imbalance. It is quite astonishing how close the connection is between the mind and the gut: anxiety, for example, can speed up the gastrointestinal passage, and an emotional slump can slow it down. 
 Fostering good mind-gut relations 
 The composition of intestinal flora can help regulate our mental and emotional state – and vice versa. Sometimes it’s important to give our feel-good organ a helping hand. The best way to achieve this is through a balanced and varied diet rich in vitamins, minerals and fibre, which provides optimum support for the intestinal flora. “Food keeps the body and soul together”, as the saying goes. The intestinal flora should also be fed with plenty of bacteria – they help each other and ensure diverse colonization of the intestine. 
 Relaxation techniques, sports, exercise and an overall stress reduction can also help lighten the load on our intestines. 
 True to the motto: “A healthy mind for a healthy gut”. 
  
  
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                            <updated>2021-06-30T17:41:00+02:00</updated>
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        <entry>
            <title type="text">Five lifestyle tips for taking care of your mental well-being</title>
            <id>https://biogena-usa.com/stay-at-home-tips</id>
            <link href="https://biogena-usa.com/stay-at-home-tips"/>
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                                            These helpful hints will help to keep you in the best possible frame of mind when dealing with increased pressure from a hectic lifestyle.
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                 Right now, people are facing tremendous challenges. Our circumstances over the past year have propelled us into unchartered territory and pushed us to edge of our mental resilience. The first step we can take to improve our nerves and mental health is acceptance. The more we struggle, mentally and internally, against the circumstances, the less strength we will have for other purposes. So to avoid falling into a slump, it is a good idea to set a few ground rules for yourself: 
  1. Spend time in the sunshine  
 Whether in the garden, on the balcony or at the window, everyone who possibly can should take the opportunity to soak up some rays of sunshine. Everyone knows that light and warmth are good for the spirit. Close your eyes and take a few deep breaths: restore your strength. Exposure to sunlight enables the body to produce Vitamin D, which is important for many physical processes. Among other things, it strengthens the immune system and improves the preservation of bones and teeth. 
  2. Keep active&amp;nbsp;  
 Your body requires movement, and this is why we should make a point of exercising, even when we feel low. qi-gong or gymnastics exercises? There are plenty of cool new aerobic activities out there that you can do without even having to leave your home! video tutorials and training programs are abundant, especially because of the digital shift occurrence during corona quarantine measures. Remember to take calm, regular, deep breaths throughout so as to avoid injury (it’s best if you don&#039;t have to visit the doctor just now). 
  3. Caring for your body: Time for me  
 Do yourself a favor. Take every opportunity you can get to treat yourself. Caring for your body also means looking after your soul. Sufficient selfcare is one of the most important keys to mental well-being. Why not try something new to spoil yourself? In spring, a drawing oil treatment&amp;nbsp; is a great option. 
  4. Accept your feelings  
 In tense and trying times, fear and anger can come to the fore ... but these are only emotions that come and go. Our own emotions weigh us down less when we accept them and let them go. Micronutrients can help us along this journey and support the nerves and mental health. 
  5. Communicate and take breaks  
 Unfortunately, our smartphones have sort of become part of our anatomy. We recommend scheduling regular break times – a digital detox – in the course of your day. If you take a break from your mobile phone, computer and TV and use that time to try something you haven’t done for a long time, then you will have more to talk about the next time you make contact. Try some craft projects, read an old favorite book, do some painting or try a new recipe. Unplug and unwind! 
 &amp;nbsp; 
  Mental strength can come in handy when life throws you lemons, so it’s important to always keep on building your resiliency.&amp;nbsp;  
 &amp;nbsp; 
 **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 
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            </content>

                            <updated>2021-05-31T10:45:00+02:00</updated>
                    </entry>

    
    
        <entry>
            <title type="text">Supplements as a valuable tool for your workout**</title>
            <id>https://biogena-usa.com/supplements-for-workout</id>
            <link href="https://biogena-usa.com/supplements-for-workout"/>
            <summary type="html">
                <![CDATA[
                
                                            It’s March. Nature is reawakening. Budding leaves and flowers as well as the first warming rays of sunshine herald the long-awaited spring. Not only the natural world is returning to life – we humans are also responding to rising temperatures and increased daylight with a rene...
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                  It’s March. Nature is reawakening. Budding leaves and flowers as well as the first warming rays of sunshine herald the long-awaited spring. Not only the natural world is returning to life – we humans are also responding to rising temperatures and increased daylight with a renewed thirst for action. Our motivation is at its peak, and the spirit is willing. It’s the perfect time to take advantage of this increased motivation and get moving after spending many a winter’s day indoors. Anything goes – if you’re having fun. However, you should always have a place in your sports bag for the proper micronutrients, which can be useful tools for your workout.  
 &amp;nbsp; 
   Starting training: gradual increase instead of overexertion   
 After the usual “winter break”, light endurance sport is perfect for getting back into the swing of things. Whether it’s cycling, jogging, or walking – the activity should be fun and not cause too much strain. Otherwise, your body may react with signs of overexertion. Strength training is an ideal complementary exercise to slow endurance training. It increases mobility and contributes to a constant build-up of muscle. The strengthened muscles in turn stabilize the spine and joints, which is ideal for preventing injuries. For noticeable success, exercise should be increased gradually (e.g. an extra five minutes per exercise unit every 2–3 weeks). A training schedule with fixed days is also a good idea because this can help you overcome your inner couch potato. 
 &amp;nbsp; 
   Micronutrients: tools for your workout   
 Draw on unlimited resources. Whether it’s hiking, walking, or even long-distance running, endurance training requires not only mental stamina but also physical stamina. An optimal supply of energy in the mitochondria – the powerhouses of our cells – is particularly important for intensive endurance workouts. Inside these tiny cell organelles, energy-supplying macronutrients (e.g. carbohydrates or fats) are converted into usable energy. Certain B vitamins (B1, B2, B6, biotin, niacin, and pantothenic acid) as well as iron, iodine, and magnesium, which contribute to normal energy metabolism, are essential for this process. This makes them ideal workout tools for all endurance sports in which we have to draw on unlimited energy resources.** 
 Successful mineral trio. Well-fitting running shoes and breathable functional clothing – proper sports equipment is the key to success. Our most precious equipment – apart from mental strength – is a powerful musculoskeletal system and a healthy cardiovascular system. A good supply of the omega-3 fatty acids EPA and DHA helps support our hearts. A daily intake of 250 mg of EPA and DHA contributes to normal heart function. Potassium, magnesium, and calcium are also important because they support normal muscle and nerve functions. Potassium also supports the maintenance of normal blood pressure, while magnesium and calcium contribute to bone maintenance. It is therefore all the more important that athletes pay special attention to these minerals. When we sweat, certain minerals are lost in large quantities and must be replenished. 
 Turn on the waterworks. Speaking of sweat…it keeps the body from overheating. A loss of nutrients leads a drop in performance but not as rapidly as dehydration. The amount of sweat depends on the intensity of the activity. One of the front-runners in terms of fluid loss is probably long-distance running. On average, 3–4 l of fluids is lost through breathing and the skin. It is therefore all the more important to drink liquids in small portions during endurance exercise. Carbohydrate-electrolyte drinks also make sense for longer periods of strain. As a rule of thumb: every 1 l of sweat should be replenished by an additional 1.5 l of liquid – not to mention lost electrolytes. Special attention should be paid to the minerals potassium and magnesium mentioned above. Magnesium also contributes to maintaining the body’s electrolyte balance and reducing fatigue. 
 High-performance athletes: reinforcing the immune system. While moderate exercise has a relaxing effect and can boost our immune system, intensive training sessions can overtax it. During intensive endurance training, athletes can also support their immune functions with selected micronutrients such as vitamin D, zinc, and vitamin C. The latter two also protect our cells against oxidative stress, which can be caused by the increased occurrence of free radicals released during exercise. 
 Success begins in the mind. Fighting spirit, strong nerves, and self-confidence: successful athletes know every trick in the book. No matter how technically adept, agile, or strong an athlete is, without mental strength, he will never be able to exploit his full potential. The good news: mental strength can be trained – just like endurance, muscle strength, or technique. This can be done by using relaxation techniques, mental exercises, or other methods. Micronutrients such as vitamins B1, B6, or B12 can also support the nervous system and the psyche during periods of physical exertion. Pantothenic acid is also worth mentioning in this context. It contributes to a normal mental performance. 
 Working at full strength. Classical strength athletes are not the only ones who can benefit from targeted strength training. Strength also plays an important role in high-speed sports (e.g. football, handball, and martial arts) and endurance athletics (e.g. climbing, rowing, and swimming). Because what good is the best machine if your muscles are knocked out too soon? Amino acids and proteins play a key role in muscle formation and regeneration. High-quality protein supplements and combinations of proteins and micronutrients can be used in a targeted manner, especially after long-term strain. Zinc can also be useful in this context. This versatile trace element supports cell division and contributes to normal testosterone levels.** 
 &amp;nbsp; 
   Vitamins and minerals – the natural boost for athletic success**   
 Whether you are a top athlete or an amateur, targeted micronutrients are important tools for your exercise routine, and it can boost every training phase when taken in combination with a sensible, balanced diet. Our muscles, cardiovascular system, and immune system as well as our mental performance benefit from a good supply of the right nutrients. 
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  **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.  
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            </content>

                            <updated>2021-03-22T23:00:00+01:00</updated>
                    </entry>

    
    
        <entry>
            <title type="text">What’s my sports personality?</title>
            <id>https://biogena-usa.com/the-right-sport</id>
            <link href="https://biogena-usa.com/the-right-sport"/>
            <summary type="html">
                <![CDATA[
                
                                            People who exercise get more out of life. Beyond making us feel happier, an active lifestyle does wonders for the body and soul. To develop a real passion for a sport and stay on the ball over the long term, you need to know the sport that’s best for you. After all, your ideal...
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            </summary>
            <content type="html">
                <![CDATA[
                  People who exercise get more out of life. Beyond making us feel happier, an active lifestyle does wonders for the body and soul. To develop a real passion for a sport and stay on the ball over the long term, you need to know the sport that’s best for you. After all, your ideal sport also depends on your personality. But what type of athlete are you? And which micronutrients could support you in your sports sessions?  
   Exercise is in our nature   
 Humans are mobile creatures. As we evolved, our bodies adapted to our forebears’ active lifestyle and the ages they spent as hunter-gatherers. Our muscles, tendons and bones are perfectly attuned and structured to facilitate movement. We now know that people who look after their bodies can boost their health tremendously. What’s more, exercise can alleviate many complaints with next to no side effects, and even safeguard against certain ailments. 
   But which sport is right for me?   
 The good news for any couch potatoes out there is that it’s never too late to take up exercise. With this in mind, we should make use of the swell of energy many of us experience in spring and make a change to a more active life. However, to ensure the initial motivation doesn’t drop, it’s important to choose a type of sport that suits you. That’s the only way to really enjoy your exercise and make sure you stick to it. 
   1. The peaceful, balanced type   
 The balanced type draws strength from peaceful sports. Whether they do yoga to leave their cares behind or go for runs to breathe in nature’s beauty, they enjoy peaceful activities that let them switch off and de-stress. To this type of person, competitive situations involving loud group activities seem nightmarish and take all the enjoyment out of exercising. Their ideal sports include golf, cycling, horse-riding, long-distance running, swimming, Nordic walking, Pilates and hiking. 
   2. The communicative team player   
 For this type of person, sport isn’t just about exercise – the social aspect is also important. To them, sport represents a great opportunity to meet up with friends and get to know new people. They hate the thought of cycling solo through the countryside or sweating on the cross-trainer within their own four walls. They need other people to motivate them to exercise. The sports for these people would be dancing, ball sports, Zumba and aerobics classes. Other options include running, hiking and walking groups. 
   3. The ambitious, competitive type   
 Higher. Faster. Further. The classic competitor needs targets and loves a challenge. They find their enjoyment in certain individual sports as well as in team sports. In addition to fitness, many team sports also require tactical prowess and skill – and therefore often entail more significant training commitments. Individual sports often make it easier for beginners to adopt a more active lifestyle. Ideal sports for ambitious, competitive folks include cycling, running and triathlon. However, football, volleyball and basketball also give them the chance to chase their ambitious. 
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   More sport = more nutrients   
 Doing exercise and working up a sweat requires a good supply of nutrients. People who do sport therefore need to pay more attention to their nutrient intake.&amp;nbsp; A high-quality basic supply of nutrients is the perfect training aid: as well as a beneficial combination of amino acids, it also provides numerous vitamins and minerals. Certain micronutrients can support us depending on the sport and specific needs. The following table provides a brief overview of substances that support our bodies in exercise. **  
 &amp;nbsp; 
 
 
 
 
  System supported  
 
 
  Examples of sports  
 
 
  Nutritional training aids ** &amp;nbsp; &amp;nbsp; &amp;nbsp; &amp;nbsp; &amp;nbsp; &amp;nbsp;  
 
 
 
 
  Cartilage  
 
 
 Tennis, aerobics, walking, running 
 
 
 Cartilage is made up of substances including glucosamine, chondroitin sulfate, hyaluronic acid, collagen. Important nutrients: vitamin&amp;nbsp;C, zinc, manganese 1  
 
 
 
 
  Tendons  
 
 
 Skiing, ski touring, tennis, running, football 
 
 
 Substances that make up connective tissues include mucopolysaccharides and hydrolyzed (type&amp;nbsp;1) collagen. Helpful nutrients: vitamin&amp;nbsp;C, manganese, zinc 1  
 
 
 
 
  Immune system  
 
 
 All sports, but especially group sports such as volleyball, aerobics and Zumba 
 
 
 Supported by vitamin&amp;nbsp;D, vitamin&amp;nbsp;C, zinc, selenium 2  
 
 
 
 
  Muscles  
 
 
 Bodybuilding, strength training, CrossFit 
 
 
 Amino acids are the building blocks of proteins. 3  Helpful nutrients: potassium, magnesium 4, 5  
 
 
 
 
  Stamina  
 
 
 Triathlon sports, long-distance running, walking 
 
 
 Magnesium, potassium, iron, calcium, omega&amp;nbsp;3 fatty acids, B vitamins 4, 5, 6, 7  
 
 
 
 
  Nerves &amp;amp; concentration  
 
 
 Ball sports, aerobics, dancing, all competitive sports 
 
 
 B vitamins,  Ginkgo biloba , maca 8  
 
 
 
 
 &amp;nbsp; 
  1 Vitamin C promotes the formation of collagen to support the normal functioning of blood vessels, bones and cartilage. Manganese plays a role in the normal formation of connective tissue. Zinc contributes to cell division.  
  2 Taking 200 mg of vitamin C in addition to the daily recommended dose helps the immune system to function properly during and after intensive physical activity. Vitamin D, zinc and selenium support the immune system and protect cells against oxidative stress.  
  3 Protein helps us to gain and maintain muscle mass.  
  4 Magnesium contributes to normal muscle function and plays a role in reducing tiredness and fatigue, maintaining the electrolyte balance and promoting the energy metabolism.  
  5 Potassium is involved in muscle function and helps to keep blood pressure stable.  
  6 B vitamins (B1, B2, B6, biotin), iron and calcium support the regular energy metabolism.  
  7 A daily intake of 250mg of omega 3 fatty acids EPA and DHA contributes to normal heart function.  
  8 Vitamins B1, B2, B6 and B12, niacin and biotin help to make sure our nervous system functions properly. Vitamins B1, B6 and B12, folic acid, niacin and biotin contribute to stable psychological function. Pantothenic acid plays a role in supporting normal mental performance. Maca supports physical and mental performance. Ginkgo biloba helps to preserve our cognitive functions and cognitive performance.  
 &amp;nbsp; 
  References available from the author.  
  **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.  
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            </content>

                            <updated>2021-03-14T23:45:00+01:00</updated>
                    </entry>

    
    
        <entry>
            <title type="text">The top five most important mineral deficiencies in America </title>
            <id>https://biogena-usa.com/knowledge/mineral-deficiency</id>
            <link href="https://biogena-usa.com/knowledge/mineral-deficiency"/>
            <summary type="html">
                <![CDATA[
                
                                            Deficiency, even in food abundance Even when food is plentiful and easily available, there are some minerals and trace elements that are considered “shortfall nutrients.” With some of these minerals, such as calcium, it often takes years before a deficiency becomes noticeable....
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                  Deficiency, even in food abundance   Even when food is plentiful and easily available, there are some minerals and trace elements that are considered “shortfall nutrients.” With some of these minerals, such as calcium, it often takes years before a deficiency becomes noticeable. With others, such as iron or magnesium, a deficiency can be recognized relatively quickly by specific symptoms. It’s important to correctly interpret these signs so you can then consult a doctor to help you determine whether you have a deficiency and take action if needed.  We’ve put together an overview of the five most common mineral deficiencies in America, their symptoms, and an explanation of who’s at high risk. 
  1. CALCIUM&amp;nbsp; – &amp;nbsp;To be observed for life  
 Calcium deficiency affects almost everyone, regardless of age, sex, or dietary habits. Even if sufficient calcium is available in the diet, a common Vitamin D deficiency means that the mineral cannot be sufficiently absorbed and is, therefore, not sufficiently stored in the bones. 
  A study of 16,444 participants showed that 44% of Americans don’t meet the recommended daily intake of calcium. This means that almost one out of every two of us needs to urgently take action. Calcium is very important for many different functions—it’s a building block for bone and tooth tissues. Together with magnesium, it also plays an important role in muscle contraction and the transmission of stimuli in the nervous system.  It is difficult to measure calcium deficiency using blood tests because of the huge reserve of calcium stored in the bones. On average, men’s bones contain 1 kg of pure calcium; women’s bones contain around 0.8 kg. If the calcium concentration in the blood drops, the parathormone regulates the supply from the bone stores. If the calcium levels are within the normal range, this primarily means that the hormones are working properly, but those levels don’t provide information about actual supply status. This means that normal calcium blood values may be accompanied by reduced bone density—and this is long before any effects on the skeleton or teeth occur.   &quot;Calcium deficiency affects almost everyone, regardless of age, sex, or nutritional habits&quot;    
 &amp;nbsp; 
 &amp;nbsp; 
 &amp;nbsp; 
  
    Signs and symptoms of inadequate intake   Reduced bone density (determined by x-ray measurement/DXA), wobbly teeth due to weakness of the jaw bone, neuromuscular hyperexcitability (tetany) with numbness, pins and needles sensation (paranesthesia), cramping (especially of the hands or feet), cardiac arrhythmia, and/or an increased tendency toward allergies.   Risk groups  
 
 People with Vitamin D deficiency: Calcium is actively absorbed in the body from food with the help of Vitamin D. In the absence of the vitamin, calcium can passively diffuse through the intestinal wall, but the amount absorbed this way is usually insufficient to meet daily requirements. 
 Lactose intolerant people and vegans: Milk and dairy products provide easily absorbable calcium. Anyone who has to do without this food group due to an intolerance to lactose or a milk protein allergy should keep an eye on their calcium intake. The same applies if animal products are generally not a part of your regular diet. 
 Young people who are underweight: Up to the age of 30, the body can store large amounts of calcium in the bones. Studies show that a low body mass index (BMI &amp;lt;18.5) is associated with lower bone density. This is attributed, among other things, to the low calcium supply of an overall reduced intake of food. 
 
   What should I do if I have a calcium deficiency?   First and foremost, it’s important to consume foods rich in calcium. Some vegetables, such as kale, chard, fennel, and spinach, score high points for calcium (however, the dietary fibers or phytic acids can inhibit absorption). In addition, some mineral waters contain significant amounts of calcium.   If no dairy products are consumed, calcium supplements are useful. Be sure to look at the list of ingredients before selecting a supplement product. Compounds such as calcium citrate or calcium gluconate are better absorbed and cheaper than the more commonly used calcium carbonate. Algae or corals are also considered to be readily bioavailable sources of calcium. If bone density is already low (osteoporosis or, the precursor, osteopenia), special preparations with protein-bound calcium and other components of the bone matrix (phosphorus, magnesium, silicon) are necessary. It’s also important to remember to combine this mineral with Vitamin D. 
  2. MAGNESIUM&amp;nbsp; – &amp;nbsp;The sport and stress mineral  
 National dietary surveys show low intake of magnesium in the U.S. More than one-half of the U.S. population (ages ≥4 years) takes in insufficient levels of magnesium. Despite being widely under consumed, magnesium is not officially considered to be a mineral that we are deficient in, as blood values are usually within the normal range. However, this is probably due to a biochemical peculiarity: 99% of magnesium is found in the cells, not in the blood. This means that even if the laboratory values are within the normal range, there may already be a deficiency in the tissue. Magnesium deficiency is difficult to measure, but it can certainly be felt and recognized.   Signs and symptoms of inadequate intake   Low stress tolerance, sensitivity to noise, muscle cramps and a tendency toward spasms, twitching of the eyelid, constipation, nervousness, restlessness, sleep disorders, increased blood pressure, and/or cardiac arrhythmia.   Risk groups  
 
 People under stress: When a person is under stress, magnesium is released from the tissue into the blood and excreted via the kidneys. This reduces the magnesium level and, at the same time, stress tolerance. More stress means that even more magnesium is lost. This vicious cycle needs to be broken. 
 Competitive and endurance athletes: A lot of magnesium is lost through heavy or prolonged sweating (about 35–120 mg/l). This isn’t a problem in the short term, but anyone who regularly sweats a lot should keep an eye on their magnesium level. 
 People who use medication to protect the stomach: Proton pump inhibitors reduce the production of stomach acid. This creates an acidic environment by dissolving the magnesium compounds. Only the dissolved magnesium ion (Mg2+) can be absorbed into the body. Too little gastric acid means fewer magnesium ions. If the medicine is used continuously, a massive magnesium deficiency becomes a real threat. 
 
   What should I do if I have a magnesium deficiency?   A magnesium-rich diet is essential. The front-runners among magnesium-containing foods are sunflower seeds (with approx. 420 mg/100 g), followed by linseed, wheat bran, sesame seeds, poppy seeds, peanuts, almonds, and oat flakes. In contrast, bananas, which are generally considered a good source of magnesium, contain only about 36 mg/100 g.  Anyone who has signs of a deficiency or is in the risk group should take a magnesium supplement. The combination of several magnesium compounds is preferable to a mono-supplement with only one compound. Each compound has a typical pH range in which it is most soluble. Special supplements contain several magnesium compounds to ensure uniform solubility along the entire digestive tract.  Important: Magnesium should be ingested regularly in low doses. Excessively high doses of magnesium (250 mg or more) are not completely absorbed into the body’s cells and can lead to diarrhea; therefore, it’s important to spread magnesium intake throughout the day (e.g., 2 to 3 x 120–140 mg/day). 
  3. IRON&amp;nbsp;–&amp;nbsp;Not just a woman’s problem  
 Iron deficiency is the most common mineral deficiency worldwide, and the U.S. is no exception. Iron deficiency can massively impair the quality of life of those affected. In most cases, high blood loss and a genetic disorder of absorption or low iron in the diet are considered to be the cause of persistent iron deficiency. Iron is not an exclusively female issue. In fact, it is labeled as a “nutrient of public concern” for different subgroups. Children and the elderly are more frequently affected than is generally assumed, and a recent survey showed that 40% of vegans were iron deficient.   Signs and symptoms of inadequate intake   Anemia, paleness; fatigue, exhaustion, low performance; sensitivity to cold; brittle nails; restless legs; increased susceptibility to infection.   Risk groups  
 
 Women of childbearing age: Due to menstrual bleeding, women lose a lot of iron, which must be supplemented above the normal requirement. In addition, more iron is needed during pregnancy and while breastfeeding. 
 Competitive athletes: As a central component of hemoglobin, iron is responsible for oxygen transport to the mitochondria. In addition, it has functions in the respiratory chain and is indispensable for energy production. Endurance and competitive athletes have an increased turnover and an increased need for iron. 
 People taking certain medications: Iron from food tends to form insoluble complexes. A variety of drugs—such as proton pump inhibitors (for stomach protection), antibiotics, thyroid hormones, and bisphosphonates (for the treatment of osteoporosis)—impair iron absorption. Internal bleeding in the gastrointestinal tract, which can be triggered by acetylsalicylic acid (aspirin) or diclofenac, can also often lead to unnoticed iron loss. 
 Other: Individuals in particular growth phases, such as teenagers, and individuals with absorption disorders due to food intolerances tend to need higher levels of iron.   
 
  What should I do if I have an iron deficiency?   Iron supplements are the method of choice for treating iron deficiency. However, they are often poorly tolerated, especially if taken in high doses. For example, some supplements contain up to 100 mg of iron per tablet in the form of iron salts. This high amount is not completely absorbed, and the iron ions in the intestines can irritate and damage the mucous membrane.  Supplements with lower dosages of up to a maximum of 21 mg of iron are more beneficial, as they don’t overload the cellular iron transporter ferroprotein. In addition, supplements that provide iron from plant sources are generally better tolerated than iron salts. 
  4. ZINC  –&amp;nbsp; The unexpected deficiency  
 Most people only think of zinc when it comes to fighting a cold. However, sources of this mineral are somewhat limited. Although overt zinc deficiency is uncommon in North America, evidence suggests that zinc intake is inadequate in certain subgroups. Surveys found that 35%–45% of adults aged 60 years or older had zinc intake levels below the estimated average requirement. Food preferences may augment the shortfall of zinc. If, for example, poultry, fish, or dairy products are preferred over red meat, the risk of zinc deficiency increases.  The trace element zinc is involved as a cofactor in the function of more than 300 enzymes. Hormones, such as testosterone and insulin, also require a sufficient supply of zinc. It has recently been discovered that zinc is particularly important for gene expression (i.e., for the conversion of genetically stored information into actual protein molecules).  Zinc has a strong relation to chronobiology. It stabilizes a protein that acts as a clock that controls the circadian rhythm; it’s not surprising that zinc readings are subject to circadian fluctuations. For example, zinc concentrations in the blood increase from morning to evening. For this reason, tests should be carried out at the same time of day.   Signs and symptoms of inadequate intake   Wound healing disorders; acne, dry scaly skin, hair loss; changes in smell and taste; growth and fertility disorders.   Risk groups  
 
 Children and young adults: In the growth phase, a large amount of zinc is needed for physical development and sexual maturation. Unfortunately, some foods with particularly high zinc content, such as organ meats, red meat, and crustaceans, generate little enthusiasm among this target group. 
 Vegetarians, vegans, and flexitarians: Those who follow a predominantly plant-based diet consume very little zinc. While there are some health advantages to lowering intake of red meat, or omitting it altogether, doing so makes it more difficult to get an adequate supply of zinc. 
 Women: The reason women tend to have lower zinc levels is still unclear; however, some believe this is because women might eat less meat. 
 
   What should I do if I have a zinc deficiency?   Maintaining a varied, mixed diet will usually provide a good source of zinc. Good sources include red meat, organ meats, legumes, and grains. Oysters contain the most zinc, but they are rarely eaten on a daily basis. It should be noted that zinc from plant foods can be bound to phytic acids and tannins, which reduce its bioavailability.   Good supplementary products, such as zinc gluconate, zinc citrate, zinc bisglycinate, and zinc picolinate, provide organic zinc compounds that are readily bioavailable. High-quality supplements also contain zinc malate, the so-called apple-zinc, which is a well-tolerated compound of zinc and malic acid.  Note: Some people are sensitive to zinc and should take their supplement in the evening because this is when it is best tolerated—this is likely due to the circadian rhythm. 
  5. POTASSIUM  –&amp;nbsp; Hardly known, yet so essential  
 Unnoticed by the general public and even by health-conscious individuals, potassium is officially labeled as a “shortfall nutrient.” National surveys in the U.S. show that the vast majority of the U.S. population does not meet the recommended daily intake for potassium. In fact, less than 3% had a potassium intake above the recommended 4,700 mg/day. This shortfall is presumably the result of low consumption of fruits and vegetables, which are the main sources of potassium.  Potassium is an essential mineral and an important electrolyte. Normal body function depends on tight regulation of potassium concentrations both inside and outside of cells, allowing the conduction of electricity and the exchange of information in the form of nerve signals. Potassium deficiency is implicated in the development of cardiovascular disease and high blood pressure.   Signs and symptoms of inadequate intake   High blood pressure, abnormal heart rhythms, fatigue, muscle weakness, cramps, constipation.   Risk groups  
 
 People who consume mainly meat and meat products: Fruits and vegetables are the main sources of potassium; you need to eat a lot of them for adequate potassium intake. If your diet contains more meat than vegetables, it might be difficult to get enough potassium. Another thing to consider is that high sodium consumption aggravates the situation because it induces potassium loss through the urinary tract. 
 People in hot climates, individuals with labor intensive jobs, and athletes: Potassium is lost through sweat. High potassium excretion through sweat negatively influences performance and wellbeing due to an impaired electrolyte balance. 
 People with low magnesium intake: Insufficient intake of magnesium can cause potassium deficiency by increasing potassium loss via the kidneys and reducing retention of potassium in the cells. A magnesium supplement is often necessary to protect adequate potassium levels in the body. 
 
   What should I do if I have a potassium deficiency?   A well-balanced diet should meet the daily recommended intake of potassium. Some fruits and vegetables—like bananas, avocados, spinach, and potatoes—are especially good at providing potassium. However, to be on the safe side, it’s recommended that most Americans supplement with potassium regularly. High-quality nutritional supplements contain potassium citrate, potassium chloride, or potassium gluconate in small doses that are time-released throughout the day. A combination of potassium and magnesium might bring additional health benefits, as these minerals act interdependently.    Important information for people on medication   While some medications require the need for higher potassium intake, others do not. If you are taking any form of medication, taking potassium supplements should be discussed with your doctor. 
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            </content>

                            <updated>2021-03-03T00:00:00+01:00</updated>
                    </entry>

    
    
        <entry>
            <title type="text">Helpful Tips for Stress-Busting</title>
            <id>https://biogena-usa.com/knowledge/stress/</id>
            <link href="https://biogena-usa.com/knowledge/stress/"/>
            <summary type="html">
                <![CDATA[
                
                                            Stress is such an omnipresent topic in our day to day lives, yet what is the scientific definition behind stress? After decades of research on the subject, we now know that stress results in the release of hormones, such as cortisol and adrenaline, leading to other complex und...
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                  Stress: How to achieve a delicate balance  
 It is essential to find a rhythmic balance between tension and relaxation. After each phase of exertion, there should be a deliberate phase of rest where regeneration can occur, and strength reserves are collected. By enforcing these &quot;rest&quot; phases, we can avoid exhaustion or other adverse effects on the body. 
 Stress can have many unwanted repercussions on our bodies. However, one of the most impactful symptoms of stress can be its effect on our quality of sleep. Career driven people often find it increasingly difficult to get the rest their body needs due to high-pressure jobs. 
 The effects of stress on your body 
 It is normal to feel stressed occasionally, but permanent feelings of stress can keep the stress hormones on a high level – even in the evening when we go to bed. Being in this heightened state of arousal makes it challenging to fall asleep and to sleep well at night. Sleep deprivation can not only impair your focus, mood, and energy levels. Lack of proper rest can also contribute to stress and can deteriorate our stress resilience. 
 However, getting enough deep sleep is as vital as regular exercise and a healthy diet. During the night&#039;s rest, body, and brain repair, restore and reenergize. E.g.: 
  ·&amp;nbsp;&amp;nbsp;  the brain sorts and processes the day&#039;s information 
  ·&amp;nbsp;&amp;nbsp;  neurons or nerve cells are reorganized 
  ·&amp;nbsp;&amp;nbsp;  the brain removes toxic by-products 
  ·&amp;nbsp;&amp;nbsp;  the body repairs cells and restores energy 
  ·&amp;nbsp;&amp;nbsp;  the immune system produces special molecules for immune response 
 Without enough sleep, your body has a hard time functioning properly, and you can be knocked down by stress more easily. 
  Healthy tips to manage stress  
 This is where lifestyle and nutrition come into play - vitamins, minerals, trace elements and fatty acids can be crucial to our diets. Leading role players supporting a stressful lifestyle are magnesium, omega-3 fatty acids, or antioxidants such as vitamin C, saffron &amp;amp; green tea extract.** 
 Here are some practical tips to keep stress at bay and build your mental resilience: 
 · Sleep 
 Sleep is essential for optimal health and stress resilience. How much sleep you need, depends on age - the &quot;Centers for Disease Control and Prevention&quot; recommends adults ages 18 to 60 get 7 to 9 hours of sleep. 
 · Exercise 
 Exercise is a great stress manager. Almost any form of moderate exercise can help to decrease your stress hormones levels. In addition, exercise stimulates the production of endorphins, which are natural pain and stress fighters and, on top of that, lift the mood. 
 · Nutrition: 
 Another powerful strategy in stress management is good nutrition. Eat not only well-balanced but also regularly throughout the day. This provides your brain with a stable supply of glucose to work at its best. 
 · Supplements (vitamins &amp;amp; minerals): 
 Micronutrients can be effective natural weapons against stress. Anti-stress nutrients (e.g. B vitamins, magnesium, potassium) equip the body to combat stress. In addition, selected amino acids, micronutrients and plant extracts can also promote the restful good night&#039;s sleep you need to tackle everyday stress.** 
 No matter how difficult the climb may seem, a breathtaking view rewards those who reach the top. But what&#039;s even more rewarding is the extraordinary elation one feels at having conquered the mountain. Micronutrients are valuable companions and indispensable tools for navigating the mountains of life and arriving at our destination in good shape.** 
 **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 
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                            <updated>2021-03-01T00:00:00+01:00</updated>
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        <entry>
            <title type="text">Pycnogenol – The natural pine bark extract</title>
            <id>https://biogena-usa.com/knowledge/pycnogenol-pine-bark</id>
            <link href="https://biogena-usa.com/knowledge/pycnogenol-pine-bark"/>
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                                            The French know how to produce great wine and fabulous cheese - France is also the origin of another unique nutritive treasure: Pycnogenol. But what exactly makes this natural pine bark extract so very special? And why is a Pycnogenol supplement an incredibly heart-healthy str...
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                 Pycnogenol - A Unique and Evidence-based Composition of Nature 
 Pycnogenol is a unique, premium extract originating from the bark of maritime pine (Pinus pinaster). The trees used for this natural trademark extract grow exclusively in the unspoiled and unpolluted &quot;Les Landes de Gascogne forest&quot; in southwestern France and are free from pesticides and herbicides. Unlike other plants, the maritime pine bark and its active ingredients are not subject to seasonal fluctuations. So, Pycnogenol provides constant proportions of powerful procyanidins, bioflavonoids and phenolic acids. The premium extract not only impresses with inner values but also with scientific arguments. With 40 years of research, 420 scientific publications, and 160 clinical studies, Pycnogenol is one of the world&#039;s most studied ingredients.&amp;nbsp; 
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 The Natural Power of Pycnogenol 
 The naturally programmed composition offers multiple health benefits. As a powerful source of antioxidants, Pycnogenol acts as a potent free radical scavenger, facilities vitamin C regeneration and preserves Vitamin E. Furthermore, it supports vascular function and helps generate collagen hyaluronic acid. These properties make the maritime pine bark extract a multi-talent in several fields.**&amp;nbsp; 
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 Pycnogenol - A Heart-Healthy Strategy** 
 Keeping the heart and blood vessels healthy is key to sustaining good vitality and overall well-being. Pycnogenol supports cardiovascular health by maintaining healthy circulation, blood flow and blood pressure. Due to its powerful antioxidant effects, the maritime pine bark extract helps protect vascular walls from free radicals. In addition, it supports their integrity by stabilizing collagen membranes and promotes healthy vascular tone by modulating nitric oxide (NO) levels. 
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 Study: Pycnogenol enhances good cholesterol levels** 
 A vast number of studies indicate that Pycnogenol bears various favorable health benefits for the cardiovascular system – but does this premium extract also influence cholesterol levels? To get to the bottom of this question, researchers conducted a systematic review and meta-analysis of 14 clinical trials with 1,065 participants. The results suggested that while LDL cholesterol (&quot;bad cholesterol&quot;) did not change significantly, levels of HDL cholesterol (the good one) increased significantly after taking Pycnogenol®. It can therefore support healthy cholesterol levels that are already within the normal range - a further benefit for cardiovascular health.** 
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 Pycnogenol And Other Major Fields of Application: 
 Pycnogenol For Cognitive Function** 
 A well-functioning nervous system is one of the fundamental preconditions for a healthy and self-determined life of all ages. Due to its antioxidant effects, Pycnogenol helps protect the nervous system from oxidative stress. This maritime pine bark extract also supports well-balanced NO levels in the brain. NO promotes healthy blood flow, which supports the oxygen and nutrients supply to brain cells. Furthermore, NO helps regulate nerve functions and modulate important chemical messengers (neurotransmitters).** 
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 Pycnogenol For Skin Care** 
 The skin is the mirror of the body, reflecting health, age, level of self-care and nutritional status. Many factors affect your outer shell - some of which cannot be influenced, while others can. Pycnogenol, as a dietary supplement, helps support your skin from the inside out. As a potent antioxidant, it contributes to dermal protection against UV rays and photoaging. It participates in the regeneration of collagen and hyaluronic acid, supporting skin elasticity and hydration. Also, Pycnogenol promotes dermal microcirculation, thus supporting the supply of oxygen and nutrients to the skin and the elimination of waste products.** 
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 Further researched fields of applications are… 
 
 Eye health: Pycnogenol supports the vascular system of the eyes and helps protect the retinal lipids from oxidation.** 
 Sports: Pycnogenol promotes blood microcirculation for better blood flow to the muscles. This effect helps the body to achieve peak muscle performance and supports recovery after exercise.** 
 
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 Are there any side effects? 
 Most people well tolerate Pycnogenol. However, when taking the pine bark extract for the first time, it is always a good idea to start with a low dose, so you can observe how your body responds. Occasionally, people report side effects such as stomach problems, dizziness, headache, and bad breath. If you are pregnant or breast-feeding, pine bark extract is not recommended due to lack of robust safety data. 
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 Is There A Sweet Spot When It Comes to Dosage? 
 According to the National Institutes of Health, it&#039;s possibly safe for adults to supplement 50 to 450 mg of Pycnogenol® daily for up to one year. The optimal amount and the duration depend on the field of application. Consult with your doctor to find out the ideal dose of Pycnogenol for you - This will help you check any potential interactions with medications. 
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  References:  
 Hadi A et al. 2019. The impact of pycnogenol supplementation on plasma lipids in humans: A systematic review and meta-analysis of clinical trials. Phytother Res. 2019 Feb;33(2):276-287.doi: 10.1002/ptr.6234. Epub 2018 Nov 19. 
 Zhang Z et al. 2018. Effect of Pycnogenol Supplementation on Blood Pressure: A Systematic Review and Meta-analysis. Iran J Public Health. 2018 Jun;47(6):779-787. 
 Simpson T, Kure C, Stough C. 2019. Assessing the Efficacy and Mechanisms of Pycnogenol ® on Cognitive Aging From In Vitro Animal and Human Studies. Front Pharmacol. 2019 Jul 3;10:694. doi: 10.3389/fphar.2019.00694. eCollection 2019. 
 Malekahmadi M et al. 2019. Effects of pycnogenol on cardiometabolic health: A systematic review and meta-analysis of randomized controlled trials. Pharmacol Res. 2019 Dec;150:104472. doi: 10.1016/j.phrs.2019.104472. Epub 2019 Oct 1. 
 https://medlineplus.gov/druginfo/natural/1019.html#Dosage, access: 2021-01-27. 
 https://www.Pycnogenol® .com/home/, access: 2021-01-27. 
 https://www.mikronaehrstoffcoach.com/en/micronutrients/micronutrient.401.html, access: 2021-01-27. 
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 Pycnogenol® is a registered trademark of Horphag Research Ltd. Use of this product may be protected by one or more U.S. patents and other international patents. 
 **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 
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                            <updated>2021-02-07T08:00:00+01:00</updated>
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